High Plank

Also known as: Straight-Arm Plank, Full Plank, Push-Up Position Hold

CoreIsometricBalanceFunctional

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Body Part: Abs

Description

A static hold at the top of a push-up: arms straight, hands under the shoulders and the body in one line from head to heels, supported on the toes. It works the abs and the shoulder stabilizers. Brace your core, squeeze your glutes and push the floor away while you hold for time and breathe steadily.

How to Perform

Kneel on all fours with your hands on the floor directly under your shoulders and your fingers spread.
Step your feet back one at a time and straighten your legs so you are supported only on your hands and toes.
Straighten your arms and keep your shoulders stacked over your wrists.
Brace your abs and squeeze your glutes so your body forms one straight line from head to heels.
Push the floor away with your palms to keep your shoulder blades spread apart.
Keep your neck neutral and look at the floor just ahead of your hands.
Hold for the planned time while breathing steadily, then lower your knees to the floor to finish.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Spread your fingers and press through the whole hand, especially the base of the index finger, to take pressure off your wrists.
Tighten your quads and push your heels back so your legs help hold the position.
Draw your ribs toward your pelvis and tuck your pelvis slightly to keep your lower back neutral.
If you cannot hold a straight line for 20 seconds, rest your knees on the floor and build up the time from there.
End the set as soon as your hips start to drop instead of chasing a longer time with poor form.
Add 5 to 10 seconds at a time once you can hold the current duration with clean form.

Common Mistakes

Letting the hips sag so the lower back arches
Piking the hips higher than the shoulders
Placing the hands in front of the shoulders instead of directly under them
Letting the chest sink between the shoulder blades instead of pushing the floor away
Shrugging the shoulders up toward the ears
Dropping the head or lifting it to look forward
Holding the breath
Hyperextending the elbows and hanging on the joints